Wednesday 6.16.10

When we get good at ring work, this will be the Workout of the Day.


SWOD: Barbell Row, 3rm

Metcon: “Elizabeth”
21-15-9
- Cleans (135/85)
- Ring Dips


The Barbells rows are performed by standing over the bar as if you were going to deadlift. Then bend over the bar anywhere from a 45 to 90 degree angle with your hips high, your legs straight, but your knees not locked out. Then pull the bar against your lower chest, not to your stomach. Don’t pull with your hands, rather pull your elbows to the ceiling. Try to make your shoulder blades touch and open your chest.

For the metcon, it's another one of those named benchmark workouts. Cleans means squatting on each rep. If you need assistance on the rings dips, try using bands, jumping with a few seconds of holds at the top of each rep, bar dips, or bench/ box dips.

Record your weights and times to comments. cc (Come on trainers, lets make sure they record, this is their chance to record their numbers for future workout comparisons).